Vitamins
What vitamin does sunlight produce in the body?
Vitamin D
What are low-impact exercises?
Bike riding
Swimming
Water Aerobics
Chair Exercises
Elliptical
Recumbant Bike
Light Weights
What vegetable is good for eye health?
Carrots
Provide a positive affirmation or mantra.
Any answer applies.
For example: As a man thinketh, so he is.
What addictive substances can you continue to crave after becoming clean and sober?
Many answers will apply.
Alcohol
Marijuana
Vape
etc
What is a good strategy for moderating the amount you eat in any given meal?
Portion control
What organ runs the sympathetic and parasympathetic nervous systems?
The Brain
What vitamins and minerals support the immune system?
Vitamin C
Zinc
Iodine
Vitamin D
Selenium
Iron
Thiamine
What are tips for increasing your activity level? (many answers apply)
Setting a goal
Buddy system
Start slow and build up
Try something new
Walk more
Do bodyweight exercises during commercial breaks
Challenge yourself
Ask for help
Use the internet - youtube
Work with a professional
What is another name for simple sugars
Carbohydrates
What fruits might be higher in sugar?
Pineapple
Bananas
Peaches
Lychees
Passionfruit
Pomegranate
Mangoes
Cherries
Oranges
Grapes
Apples
Pears
How can you start your day with affirmations?
Write on your mirror with a dry erase marker (or lipstick), journal, post-it note, PRS morning meeting.
Name one food you enjoy and a healthier alternative for that food.
Potato chips or convenience food -> Cook fresh at home, sunchokes
Cupcakes -> Muffin
Cup O Noodles -> Soup, Or use half the seasoning
Candy bars -> Fruit snacks, dark chocolate
Soda -> Koolaid, Cranberry juice, Orange juice
Fast-food hamburger - Sliders/Mini Burger, Turkey Burger, Veggie burger
What are the two stress hormones released by the body (especially during flight-fight-freeze)?
Adrenaline
Cortisol
What vitamin helps prevent muscle cramps? And what is a good source of that vitamin?
Potassium
Bananas, Electrolyte drinks
What are best practices for staying hydrated during exercise?
Water
Gatorade Zero
Always have your water bottle handy and refill often
Avoid caffeine and sugary drinks during workouts
Be mindful of sodium levels
What food type is easily digested by the body, helps build body strength by using energy, and occurs in all grain products such as rice, pasta, bread, and grains?
Carbohydrates
What are 3 ways to eat more fruits and vegetables? (many answers apply)
Pick one of each at each meal.
Try a different variation (ie: dried apples instead of fresh).
Add them in little by little.
Exercise more which increases hunger.
Juicing
etc etc
What exercise, considered ambulation, also offers mindfulness in nature?
Walking
Provide a positive mantra or affirmation.
Life is like a marathon, stay on the path!
Batch cooking rice for the week saves time and is a good source of grains. How do you cook rice?
2 parts water, 1 part rice
Boil on the stove until fully cooked
Separate into 1/2 cup cooked portions and enjoy!
What foods help keep the digestive and excretory systems regular?
Foods high in fiber
What vitamin supports bone density?
What is a good source of that vitamin?
Calcium
Milk
Yogurt
Dark Leafy Greens
How can someone begin weight/strength training?
Consult Your Doctor or a Fitness Professional
Set Realistic Goals
Have a Plan
Eat Well & Stay Hydrated
Be Consistent
Focus on Form
What is the relationship between nutrition and exercise?
Which has more protein, fruits or vegetables?
Legume vegetables such as soybeans.
Dried fruit has more protein than fresh.
Enjoying a good movie can help relieve stress. Name your favorite movie and a healthy amount of screen time.
Any movie goes.
2-4 hours
What is a healthy portion or serving of protein?
The amount that would fit in your palm
What are good recipes for beginning cooks to try?
Spaghetti and Meatballs
Pancakes
Brownies
Grilled Cheese
Soup
Elevated levels of ______ will raise your blood pressure.
Salt / Sodium
Who should you check with before starting a new vitamin or supplement and why?
Your doctor, to ensure it will not affect other medications and conditions.
True or False:
1 calorie raises 1kg 1 degree in temperature
True
List 4 benefits of listening to music.
Helps think of the past/memories
Clear your mind/distraction
Motivator
Makes you dance
Helps to relax
Relatability
Keeps you calm
Where are 3 places you can go to learn more about your physical and mental health?
Doctor
Therapist
BeWell
Health Coach
Nutritionist
Name 3 ways to care for your liver.
Drink water/Stay hydrated
Regular Elimination
Maintain a Healthy Weight
Eat a Balanced Diet
Exercise Regularly
Avoid Toxins
Avoid Substances and Contaminated Needles
Don't Personal Items
Wash Hands